Calming Election Anxiety: A Mindful Approach to Uncertainty

Election season can stir up a lot of emotions—stress, uncertainty, and sometimes a little bit of chaos.

Between the constant flood of news and the heated discussions on social media, it’s easy to feel overwhelmed by it all. And let’s be real, the weight of these moments can hit hard, making it tough to stay calm and grounded. 

So, understanding why election season can spark anxiety and learning how to protect your mental health can help you take back some control during this time.

How does election season impact your anxiety?

1. Information Overload
   The barrage of political news, debates, and opinions can be exhausting. It’s easy to feel bombarded with information, leaving little room to mentally disconnect. Watching the same headlines repeatedly can amplify feelings of stress and anxiety.

2. Fear of the Unknown
   The uncertainty of the future can weigh heavily, especially when so much feels at stake. Many worry about what could happen if election outcomes don’t align with personal beliefs or the needs of their communities. That sense of fear and anticipation can create a feeling of powerlessness.

3. Personal and Community Impact
   For marginalized communities, election outcomes can directly affect daily life, from healthcare access to civil rights. It’s more than just politics—it’s personal. Knowing that political decisions may impact the future of one’s community heightens the emotional investment and, naturally, the anxiety that comes with it.

4. Social Strain
   Conversations about politics often lead to tension, especially when viewpoints differ. This tension can make interactions with friends, family, and coworkers more stressful. Avoiding conflict becomes a priority for many, but it can also leave people feeling isolated and anxious.

Signs of Mental Health Impact

Election anxiety doesn’t just sit in the background—it shows up in day-to-day life in some pretty obvious ways:

1. Increased Stress: Worrying about election outcomes can make it tough to relax and focus on other parts of your life.

2. Sleep Disruptions: Racing thoughts and stress can mess with your sleep, leaving you feeling drained.

3. Social Withdrawal: Avoiding political discussions might help you dodge conflict, but it can also make you feel lonely.

4. Emotional Burnout: The constant flow of election news can leave you mentally exhausted and emotionally drained.

5. Worsening Mental Health: If you’re already dealing with anxiety or other mental health challenges, this time of year might make things feel even more intense.

Coping Strategies for Managing Election Anxiety

1. Set Boundaries with Media
   It’s important to stay informed, but not at the expense of mental health. Establishing limits on news consumption and social media can make a world of difference. Try checking the news only once or twice a day, and avoid late-night scrolling that can mess with your sleep. It’s okay to log off and protect mental space.

2. Focus on the Present
   Anxiety often stems from worries about the future. Practicing mindfulness and grounding techniques can help bring the focus back to the present moment. Simple practices like deep breathing or a short walk can help calm racing thoughts.

3. Use Grounding Techniques

   Breathing techniques are grounding techniques that can be a game-changer for stress. When things feel overwhelming, just taking a few deep breaths can calm your mind and body. It’s like hitting the reset button when anxiety starts to creep in. Try this breathing technique called Box Breathing. 

4. Engage in Meaningful Action
Feeling powerless is a big part of election anxiety. Even though you cannot control the many factors of this big election, doing something within your power can help you feel in control. Try doing something positive—whether it’s volunteering, donating, or spreading helpful information—can give you a sense of control and help you feel more connected to your community.

5. Prioritize Self-Care
Self-care isn’t just a buzzword—it’s ESSENTIAL. Finding time for activities that bring joy and relaxation, such as reading, journaling, or spending time with loved ones, can help reduce stress and anxiety.

6. Stay Connected to a Supportive Community
Connecting with others who share similar concerns and values can create a sense of solidarity. Whether through support groups or simply talking with friends, having these conversations in a safe environment can reduce feelings of isolation.

7. Seek Professional Support
When anxiety becomes overwhelming, talking to a therapist or counselor can provide valuable coping strategies. Sometimes, just having a safe space to express concerns and emotions can offer relief.

Remember: If you ever need someone to talk to or feel like you cannot continue on please call or text the Mental Health Crisis hotline: 988. You will be able to talk to someone immediately! 

Final Thoughts

Election season doesn’t have to feel like an emotional rollercoaster.

While the uncertainty can be overwhelming, there are ways to manage the anxiety and protect your mental health.

Setting boundaries, taking care of yourself, and staying connected to supportive people can make a huge difference.

You deserve to feel grounded, even when the world around you feels chaotic.

By focusing on what you can control and making space for your well-being, you’ll have the strength to face whatever comes next with resilience and hope.